Happy Friday!

Night Out - Remember tomorrow night come celebrate trainer Dean's 25th birthday or just come hang out, 8:30pm/9pm til whenever at Bigby's Pour House, 1700 W Lake St, Addison.

Strength/Skill
Hang Squat Snatch 5x1 at 80% (same weight across)
Then
Front Squat 5x1 at 90% (same weight across)

WOD
A: 3 Rounds For Time:
10 Kettlebell Swings
12 Knee Tucks
250m Row

B: 5 Rounds For Time:
12 Kettlebell Swings 70#/55#
12 Toes To Bar
250m Row

Happy Friday!!

Strength/Skill
Front Squat 7RM

WOD
A: 5 rounds On the 3:00
200m run
9 Knee Tucks

B: 7 rounds On the 3:00
Run 400m
5 Toes To Bar
Record times for every round. Your score will be your slowest round. 

Our daughter Nysa is the only girl on her soccer team. A Dad caught this cool moment.

Happy Friday!!

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Strength/Skill
Back Squat 10x3 (same weight across)

WOD
A: 3 Rounds for Time:
8 ABMAT Sit Ups
5 Thrusters
10 Walking Lunges

B: 4 Rounds for Time:
8 Toes To Bar
8 Thrusters 75#/55#
14 Barbell Walking Lunges 75#/55#

REMINDER - Wednesday 5:30pm class canceled this week only.

Strength/Skill
Sumo Deadlift 1RM
 
WOD
A: EMOMx15
Min 1: 6 Sumo Deadlifts
Min 2: 15 second Hollow Hold 
Min 3: 10 ABMAT Sit Ups

B: EMOMx15
Min 1: 6 Sumo Deadlifts @ 60% of 1RM
Min 2: 30 second Hollow Hold 
Min 3: 10 Toes To Bar

It's Getting HOT!: It's starting to get hot in the gym again so please stay hydrated and start bringing a towel with you to workout to wipe off your sweat. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

WOD
A: 3 Rounds For Time:
75 Singles 
25 Air Squats 
15 Calorie Row

B: 3 Rounds For Time:
75 Double Unders
50 Air Squats
25 Calorie Row

Strength/Skill
EMOMx14
Odd: 5 Front Squats - you choose the weight
Even: 10 Toes To Bar

   

Happy Friday!!!

Schedule Change Next Week Only:
Monday 6/9 - 5:30pm and 6:45pm classes are canceled. 
Saturday 6/14 -  9am and 10:30am classes canceled. 
Sorry for the inconvenience.

WOD
A: AMRAP 10:00
10 Knee Tucks
15 Box Jumps
20 Wall Balls

B: AMRAP 15:00
10 Toes To Bar
15 Box Jumps 24"/20"
20 Wall Balls 20#/14#

Strength/Skill
Front Squat 4-4-4-4
Work up to your heaviest 4 reps. 

Strength/Skill
Thruster 5-5-5 (warm up to a good working weight. Use same weight for all 3 sets)

WOD
A : For Time: 
21 - 15 - 9 reps of:
Burpees
Goblet Squats
ABMAT Sit Ups

B: For Time: 
21 - 15 - 9 reps of:
Burpee Pull ups
Goblet Squats 55#/35#
Toes To Bar 

 

 

 

 

Congratulations to trainer Emili and his family on their new baby girl.

 

 

 

Aleina Amora Armas Ramirez
March 25, 2014 @ 5:59 am
7 pounds 14 ounces

4 x 10 Toes to Bar (No momentum or kip)

Then
 
Press 5-5-5
Push Press 3-3-3
Jerk 1-1-1 

Add weight to each set.  Finish the press with the starting load for the push press,  Finish the push press with your opening jerk

Then

8 Rounds of Tabata Push Ups.

5:30am CLASS CANCELED ONLY.

 

Please dress warm today. All other sessions are still on.  

SUPER BOWL PARTY - We will be having the Super Bowl at the gym this Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. No sign up is required we have enough people coming. Please bring a lawn chair to sit in.

Strength
Front Squat 5-5-5-5-5

WOD
A: EMOM for 10:00
3 Snatch Grip Deadlift
5 Knee Tucks

B: EMOM for 15:00 
3 Snatch Grip Deadlift 185#/115#
5 Toes To Bar 

WOD

A: For Time: 
15-9-6
Bumper Plate Thruster 
ABMAT Sit Ups

B: For Time: 
21-15-9 
Bumper Plate Thruster 45#/25#
Toes To Bar (Strict)

Then

 Clean Pull 3 x 3 (100% of Best Clean & Jerk)

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up.

WOD

A: For Time:

10 Deck Clean

10 Toes To Bar
10 Front Squat
10 Toes to Bar
10 Deadlifts
10 Toes to Bar

B: For Time

20 Deck Clean 135#/90#
20 Toes To Bar
20 Front Squat 135#/90#
20 Toes to Bar
20 Deadlifts 135#/90#
20 Toes to Bar

Singles and double unders. 

HAPPY FRIDAY!!!

T-Shirts are in.  We've had women's just not any men's shirts. Let a trainer know if you want one. $20.

Upcoming Event Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym on Friday night. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause.

WOD
A: For Time:
500m Row
15 Hang Power Snatches
15 ABMAT Sit Ups 
250m Row
9 Hang Power Snatches
9 ABMAT Sit Ups
150m Row
6 Hang Power Snatches
6 ABMAT Sit Ups

B:For Time:
750 m Row
21 Hang Power Snatches 115#/75#
21 Toes-to-Bars
500 m Row
15 Hang Power Snatches 115#/75#
15 Toes-to-Bars
250 m Row
9 Hang Power Snatches 115#/75#
9 Toes-to-Bars

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

Deck Snatch 2-2-2-2-2-2-2-2
Adding weight each set working towards the best effort double of the day.

Then

Goblet Squat 5 x 10 Reps

Then
4 x 10 Toes to Bar (No momentum or kip)

Car window stickers and headbands are available for $5. Cash only. We have a limited amount so first come first serve.

How do everyone's shoulders, wrists and elbows feel today? Good job to everyone for tackling yesterday's WOD. It was a tough one. The overhead squat is a very uncomfortable movement and you all did great not letting it scare you.

We have quite a few new people coming around. If you see a new person please introduce yourself and make them feel at home. Tell them a little bit about yourself.

Strength/Skill
Weighted Dips 5-5-5-3-3-3

WOD
A: 3 Rounds for Total Time (of runs) and reps:
Run 400m
Max Effort Knee Tucks
Rest 2:00 minutes

B: 4 Rounds for Total Time (of runs) and reps:
Run 400m (all out)
Max Effor Unbroken Toes To Bar
Rest 2:00 minutes

Please start using these wipes to wipe down equipment after your workout. This includes pull up bars, lifting bars, kettlebells, dumbbells, abmats, etc... They are sitting right uner the whiteboard. Thank you.

Referrals - for every person you refer you get $25 off your next month's membership dues.

Reminder, a few of us will be meeting up at Shark City in Glendale Heights this Friday around 8pm for a few drinks and to support member Amanda in her competition. It would be a cool way to hang out outside of the gym. Let us know if you'll be coming.

 

WOD

50 Ring Rows (try to stay on the rings until all 50 are done)

Then

Toes to Bar 10-10-10-10 (Strict. No momentum or kip)

Then

Deadlifts 3-3-3-1-1-1 (max effort)

4PM Sessions Now Available for Sign Up Starting Monday!

FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.



Strength/Skill
Clean 1-1-1-1-1-1-1-1-1-1


WOD

A: AMRAP in 10:00 
5 Deadlifts
5 Knee Tucks

B: AMRAP in 15:00 
5 Deadlifts 275#/185#
5 Toes to bar 

WOD 

A: 3 Rounds for Time: 
5 Power Clean 
5 Knee Tucks
5 Front Squat
5 Knee Tucks
5 Deadlifts
5 Knee Tucks

B: 3 Rounds for Time: 
5 Power Clean  185#/125#
5 Strict Toes to Bar
5 Front Squat 185#/125#
5 Strict Toes to Bar
5 Deadlift 185#/125#
5 Strict Toes to Bar

Marisol getting good on her lifts.

Well now that the Games Open is done we can get back to normal. Regionals start May 17th. This year they will be held at Navy Pier. They are very fun to watch. I'll be judging this year again. I encourage all of you to come out and watch these athletes from our region. It is very impressive.


WOD

Clean 1-1-1-1-1-1-1-1-1-1

Then

Toes To Bar 4 x 10

Then if time permits

Pistol progression

She's back! Liliana will be back running sessions this week with her improved spine.

Welcome!

To our new location. Remember we are now located at 726 Foster Ave. we are right behind the old gym. 


WOD

Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set to get to your heaviest set. Work on form as well)

Then

4 x 10 Toes to Bar (No momentum or kip)

Then if time allows

Work on Pistols or progressions

Mario on his box jumps last week. 

Day 29 Paleo Challenge

Paleo challenge ends tomorrow. How are you feeling? How are your cravings? Do you notice any results? Maybe not so much weight loss but maybe body composition changes? Changes in the the way your body feels? No matter what, if you've been following the rules you should notice some kind of changes.

This is a treat I've made a few times that can be considered somewhat Paleo. At least grain free. The chocolate chips are dark chocolate 70% cocoa.

Preheat oven to 375 degrees

In a large bowl combine:
3 cups of almond meal
1 teaspoon baking soda
1 teaspoon salt
2 eggs
1/2 cup of coconut oil
1/2 cup of either honey or agave nectar
1 teaspoon of vanilla extract
1 1/2 cup of dark chocolate chips

Mix well. Put little spoonfuls of mix on parchment or aluminum paper on a baking sheet and cook for 8-10 minutes depending on your oven. Let cool for 8-10 minutes when done.


Strength/Skill
HangPower Snatch 3-3-3-1-1-1

WOD

A: For Time
10 Wall balls
15 Knee Tucks
20 Kettlebell Swings
20 Warrior Sit Ups
30 Reverse Alternating Lunge (15/side)
20 No Push Up Burpees
80 Singles

B: For Time
20 Wall balls 20#/14#
30 Toes To Bar
40 Kettlebell Swings 55#/35#
50 Warrior Sit Ups
60 Reverse Alternating Lunge (30 /side)
70 No Push Up Burpees
80 Double Unders

Erica on her kettlebell swings. Erica is in the Paleo challenge and has been doing great.